7 Healthy Salsa Recipes That Make Just About Everything Taste Better

Healthy salsa recipes are one of my favorite ways to introduce new tastes into my diet.

Unless you’re well versed in Mexican cuisine, you may think salsa comes in two varieties: red (roja) and green (verde). But really, “salsa” just means “sauce,” and anything goes to put together a delicious salsa.

Onions, garlic, and cilantro are the usual base, but get creative. These seven healthy salsa recipes use everything from lentils to cashew, blueberries, and red grapes. If you’re used to just “red and green,” though, don’t worry: there are healthy versions of those staples here for you too.

Avocado Salsa Verde

Can’t decide between guacamole and salsa? Have a little of both with this recipe, which combines avocado and tomatillo. The two flavors are married together with a classic combo of onion, garlic, jalapenos, cumin, and cilantro.

When you need a real crowd pleaser to bring to a party with chips, don’t forget this dip.

Serves 16

Ingredients

2 1/2 lbs. tomatillos, husked and rinsed

2 large onions, quartered

10 cloves garlic

4 jalapenos

2 Tbsp. sunflower oil

4 tsp. ground cumin

2 tsp. salt

1 cup packed cilantro

3 avocados, halved

1 lime (optional)

Instructions

1. Preheat the oven to 450°F. On a rimmed baking sheet, arrange the tomatillos, onions, garlic, and jalapenos in a single layer. Drizzle with sunflower oil. Roast for 15 minutes until the skin are starting to look blistered.

2. Cut the jalapenos in half, and scrape out the seeds to discard. This will reduce the spice level of the salsa.

3. In a food processor, add half of the roasted mixtures of tomatillos, onions, garlic, and jalapenos. Pulse until fairly smooth.

3. Add half of the cumin, salt, cilantro, and avocado. Pulse until the avocado is smooth. Taste and add salt if desired.

4. Repeat, blending in the rest of the roasted mixture, followed by the seasonings and avocado. Adjust tartness by adding a splash of lime juice.

Nutrition Facts (Per Serving)

Calories: 130

Protein: 2 grams

Carbs: 11 grams

Fat: 10 grams

Red Grape Salsa Fresca

Chances are you’ve had a salsa with grape tomatoes in it, but red grapes as in what goes into red wine? That’s a sweet twist on a classic that you and your whole family will find oddly addictive. Otherwise, the recipe is kept simple with the usual salsa staples.

Serves 8

Ingredients

1 cup grape tomatoes

1 cup red seedless grapes

1/2 small red onion

2 Tbsp. fresh cilantro leaves

1 clove garlic

2 Tbsp. fresh lime juice (1/2 lime)

1/2 tsp. sea salt

1/2 tsp. hot chile sauce

Instructions

1. Chop the tomatoes, grapes, onions, cilantro, and garlic together. Make sure they are finely diced enough to mix together, but don’t worry about chopping in even sizes. (Alternatively, use a food processor.)

2. Mix the prepped ingredients together in a medium bowl with lime juice, salt, and hot sauce.

3. Cover the salsa, and allow it to chill overnight, or for at least a half hour. Drain excess liquid before serving with chips or crostini.

Nutrition Facts (Per Serving)

Calories: 22

Protein: 0.5 grams

Carbs: 6 grams

Fat: 0 grams

Smoked Cashew Salsa

This smooth, creamy salsa is rich and has great depth of flavor from the chipotle peppers. The fat in the cashews helps tame the heat from the chile, and the best part is you only need four ingredients to throw this together.

Serves 12

Ingredients

1/2 cup raw cashews

2 chipotle chiles in adobo, drained and seeded

1 Tbsp. sugar

Dash of salt

Instructions

1. You can skip this step and buy the cashews smoked, but it doesn’t take much equipment. Line the bottom of a large pot with foil, and scatter soaked wood chips over the top. Cover, and heat over medium-high until the chips produce smoke. Arrange cashews in a single layer in a metal steamer basket, and place it inside the pot. Cover, and smoke for 10–15 minutes. Adjust heat as needed to maintain constant smoke from the chips.

2. Once the cashews have cooled completely, puree them in a blender or food processor with the sugar and chiles. Add a tablespoon of water at a time, up to ¾ cup, to reach the desired thickness.

3. Season with salt to taste, and serve.

Nutrition Facts (Per Serving)

Calories: 35

Protein: 1 gram

Carbs: 3 grams

Fat: 3 grams

Golden Tomato, Ginger & Chipotle Salsa

This salsa is so different it seems otherworldly – and it tastes out of this world too.

Ginger is a more commonly featured flavor in Asian cuisine, but here it added a little something extra to the smoky chipotle. So as not to overpower those strong flavors, the recipe calls for yellow rather than red tomatoes.

I found it in The Great Salsa Book, which has quite a few other eccentric-yet-tasty options,and it’s great with chips, but you can also use it as a garnish for grilled tuna, swordfish, pork, or duck.

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